8x
1min Row (easy pace)
2min Rest

Then

10x
30sec Row (-5-10sec < 5K PR
1min Rest

Rest 3min, then

5x
30sec Row (hard)
30sec Rest

1.
Snatch pull (100%): 5x3

2.
Power snatch: 10x1 (85-90%)

3.
Back squat: 3x3 (80%)

4.
Ghd sit up x50

Korkeat tempaus vedot polven alta riipusta

4*10@60-

10 Rounds of:
Single Arm Farmer Carry x 25m each (32/24kg)
30s Hard Effort Row, Bike Ski Erg, or 50 meter Shuttle Sprint
Rest 60s.

*Score = what you ate for breakfast today. =)

Hatch squat week 10 day 1

2min ON/2min OFF

1. Row 25/18 Cal. + ME Burpee over Rower
2. Assault Bike 25/18 Cal. + ME Squats
3. Row 25/18 Cal. + ME DB Snatches
4. SkiErg 25/18 Cal. + ME V-Ups
5. Row 25/18 Cal. + ME Wall Balls
6. Sled Push (4x15m) + ME Burpee Box Jump Overs
7. Row 25/18 Cal. + ME Burpee over Obstacle
8. AMRAP of: 10 Wall Balls - 10 Pushups
9. AMRAP of: 7 KB Swings - 7 Goblet Squats

Hatch squat week 9 day 2

A.
Clean pull: 5x3 (100%)

B.
Power clean: 10x1 (85-90%)

C.
Front squat: 3x3 (80%)

D.
3 rds:
GHD-sit up: 10-20
Hollow rock: 10-20
Rest 1-2min

Rest Day!

Maastaveto 4x2x75%, 3x1x85%
Etuheilautus 5x8-15
Staattisia vatsapitoja